The No More Excuses Diet (67 page)

BACK

Lie faceup on a mat,
stretching your arms out to the side at shoulder height, palms up. While keeping your shoulders on the mat, bring your right knee up and lower it to the opposite side of the body. Hold it down with your left hand and then switch sides.

LOWER BACK

Lie on your back on a mat and bring both knees to your chest. Pull your knees down toward your chest and lift your head forward, chin toward your chest. Hold.

CHEST

Stand tall or sit upright. Interlace your fingers behind your back and straighten your arms.

TRICEPS

Raise one arm overhead. Position your forearm as close as possible to your upper arm. Grasp your elbow overhead with your other hand. Pull your elbow back toward your head. Repeat with your other arm.

SHOULDERS

Position one arm across your body. Place your opposite hand above your elbow and press against your chest. Repeat with your other arm.

STANDING GLUTES

Stand and touch a wall or a stationary object for balance, if necessary. Place the outside of your foot across your stationary upper leg and sit into the
stretch. Repeat with your other leg.

HAMSTRINGS

Stand with your feet wider than your shoulders with your toes pointed diagonally outward. Slowly bend forward from the waist, bringing your hands toward your right foot and keeping your back flat. Repeat on the other side.